Wod Book Final [PDF]
By Geoff Neupert, CSCS Master Kettlebell Instructor (Retired) Copyright Geoff Neupert. 2015 And Beyond. All Rights Re
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By
Geoff Neupert, CSCS Master Kettlebell Instructor (Retired)
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
1
Kettebell W.O.D. Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved. WARNING: The following book is copyrighted material. You may not copy it or distribute it without the author’s express written consent.
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
2
How To Use The Kettlebell W.O.D. This is super simple -
Each page in this book is dedicated to it’s own W.O.D.
Some W.O.D.s have a little more explanation than others so they bleed over onto the next page.
In order to keep track of which W.O.D.s you’ve completed, simply check the upper right hand corner of each one with a pen.
One W.O.D. for each work day of the week - 5 days a week.
Of course, you can skip a day during the week and do a W.O.D. on a Saturday or Sunday too.
Just get 5 done a week.
See?
Simple!
Enjoy!
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
3
WEEK 1 =========== W.O.D. #1 =========== Hey There!
Congratulations on becoming a Kettlebell W.O.D. member!
This is going to be one of the smartest, easiest, and most
beneficial decisions you've ever done regarding your
kettlebell workouts.
And more importantly, this is really going to take a load off.
As you start getting your Kettlebell W.O.D.'s under your
belt, you're going to start feeling better about - pretty much
everything.
Expect renewed Confidence...
Expect renewed Energy...
Expect renewed Control...
Expect increased Focus...
Expect escalated Productivity...
Most importantly...
Expect to start seeing that scale move to the right instead
of to the left AND your clothes start to fit better - looser.
Before we get started, remember, the W.O.D.'s are
sent out Monday through Friday and not on the weekends.
They should be in your inbox between 1215am and 415am
your local time.
So, enough of the salutations and housekeeping, let's get
started.
Kettlebell W.O.D. #1: Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
4
BACKGROUND: Since it may have been awhile since you've worked out,
we're going to keep this first week simple.
The goal is to actually get the workouts done and under
your belt.
Don't worry, they'll get more "complicated" as you get
deeper into the program.
Warm up: Your choice - 5 minutes (I recommend Original Strength. If you've never heard
of it, check it out here.)
Workout: Set your timer for 15 minutes. Swings: Your choice - 2 Hand or 1 Hand - Sets of 10
- Do as many sets of 10 as comfortable, maintaining
great form.
- Rest as and when necessary between sets.
- If you want, record the total number of swings you
did.
Cool down - as necessary. That's it.
See you tomorrow!
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
5
=========== W.O.D. #2 =========== Here we go: WOD #2.
Here's what's on today's agenda:
Get Ups. - Set your timer for 15 minutes
- Perform one Get Up each side and rest as necessary.
- Use a comfortable sized KB - not too heavy, not too
light.
- Use perfect form.
TECHNIQUE TIP: Focus on pulling your shoulder on the arm holding
the KB overhead, down into your opposite back pocket.
If you find your elbow bending, flex your wrist down.
It should straighten your elbow.
Enjoy!
See you tomorrow.
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
6
=========== W.O.D. #3 =========== Hey -
Here's today's workout:
- Use a moderate sized KB
- Set your timer for 15 minutes
- Perform the following:
1 Hand Swings, Left x 10
Goblet Squat x 5
1 Hand Swings, Right x 10
Goblet Squat x 5
- Rest as needed between sets
- Repeat the sequence as many times as possible in 15’
TECHNIQUE TIP: On the Goblet Squats, make sure you keep your chest
up and the outside of your elbows touch the meat on
the inside of your knee.
Pause in the bottom of the Goblet Squat and push your
elbows against your knees while simultaneously pushing
your chest out.
Enjoy!
See you tomorrow.
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
7
=========== W.O.D. #4 =========== Today we have… Carries.
It will an "easy" day.
However, you may still find it challenging - especially
on your midsection.
- Set your timer for 15’ minutes.
- Perform the following with a medium-sized KB
(Only perform the Overhead Carry if you have good
shoulders.)
- Rest as necessary between carries
- Do as many sets as you can, comfortably, while
maintaining great form.
Suitcase carry, left x 30 seconds
Suitcase carry, right x 30s
Rack carry, left x 30s
Rack carry, right x 30s
Overhead carry, left x 30s
Overhead carry, right x 30s
TECHNIQUE TIPS: 1. On ALL carries - chest up, abs braced, breathing
behind the shield (behind braced abs).
2. Keep your shoulder blades down and back.
3. No leaning. Keep your torso as upright as possible.
Enjoy!
See you tomorrow.
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
8
=========== W.O.D. #5 =========== TEST DAY
After a week of “break in” workouts, we have our first
Test Day.
Test Days are vital because they allow you to -
1. Create a baseline.
2. Measure progress against that baseline.
Therefore, we’re going to run a little test using your
2 Hand Swing.
TASK: - Perform as many 2H Swings as possible in 10 minutes.
- Use great form
- Always stop if you feel your form about to break
- Use as many reps and sets as necessary
- Rest as needed between your sets
I strongly encourage you to record that score somewhere.
Use a cool down today.
I recommend 5 minutes of diaphragmatic breathing lying
on your back or stomach.
Enjoy!
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
9
WEEK 2 =========== W.O.D. #6 =========== Hey!
OK, first week under your belt.
BIG Congrats on getting that done.
Hopefully you feel great about that. You should.
As I mentioned, these are not "stand-alone," thrown against
the wall and see what sticks workouts. They're all part of
a program.
So, you'll see similar types of workouts.
And each week builds off the previous week.
Everything is designed to get you to -
1) Burn more calories 2) Be more efficient - that is using the right muscles at the right times to burn those calories 3) Refine your technique (similar to #2) With that being said, let's get into WOD #6.
Kettlebell W.O.D. #6: BACKGROUND: Swings.
They're the foundation of your kettlebell training.
They're also very good for fat loss.
We want to re-enforce your technique, so we're pairing
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
10
the Swing with the Yoga Plank.
You'll see the body is perfectly aligned, just like it should
be at the top of the Swing.
TECHNIQUE TIP: For the Yoga Plank, do the following:
- Place your hands together and move your feet apart
so it looks like a Swing position.
- Hold for 10 seconds while tightening your abs (brace
for a punch) and squeezing your gluts together.
This simulates the top of the Swing.
THE WORKOUT: Warm up: Your choice - 5 minutes
- Set your timer for 15 minutes.
- Alternate between the following 2 exercises
- Rest as needed
- Do as many reps as you feel comfortable doing in
the 15 minutes:
A1. Swings: Your choice - 2 Hand or 1 Hand x10
A2. Yoga Plank x 10 second hold
Cool down - as necessary.
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
11
That's it.
See you tomorrow!
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
12
=========== W.O.D. #7 =========== Hey There!
TODAY? Get Ups. - Set your timer for 15 minutes
- Perform TWO Get Up each side and rest as necessary.
(That's 2 consecutive on each side before moving to the
other side.)
- Use a comfortable sized KB - not too heavy, not too
light.
- Start with your strong side. Then move to your stronger
side.
- Use perfect form.
TECHNIQUE TIP: Crush the handle.
It'll help you "steer" the KB and keep your body aligned.
Enjoy!
See you tomorrow.
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
13
=========== W.O.D. #8 =========== Hey!
More Swings today.
And Goblet Squats.
Hopefully you noticed last week how the two compliment
each other nicely.
The Goblet Squat really "greases" open the hinge making
the Swing that much more explosive.
More explosive = more calories burned. Here's the workout:
- Use a moderate sized KB
- Set your timer for 15 minutes
- Perform the following:
1 Hand Swings, Left x 12
Goblet Squat x 6
1 Hand Swings, Right x 12
Goblet Squat x 6
- Rest as needed between sets
- Repeat the sequence as many times as possible in 15’
TECHNIQUE TIP: On the 1H Swings, make sure you keep your shoulder
down and back, connected to the body, at the top of
the Swing.
To do that, cue yourself to pull your shoulder straight
down into your hip.
Enjoy!
See you tomorrow.
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
14
Geoff
=========== W.O.D. #9 =========== Remember those Carries last week?
Yeah - more today.
One of the absolute BEST ways to train your core.
EVER.
Plus, they burn a TON of calories.
- Set your timer for 15’ minutes.
- Perform the following with a medium-sized KB
(Only perform the Overhead Carry if you have good
shoulders.)
- Rest as necessary between carries
- Do as many sets as you can, comfortably, while
maintaining great form.
Suitcase carry, left x 40 seconds
Suitcase carry, right x 40s
Rack carry, left x 40s
Rack carry, right x 40s
Overhead carry, left x 40s
Overhead carry, right x 40s
TECHNIQUE TIPS: Remember! - 1. On ALL carries - chest up, abs braced, breathing
behind the shield (behind braced abs).
2. Keep your shoulder blades down and back.
3. No leaning. Keep your torso as upright as possible.
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
15
Enjoy! See you tomorrow.
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
16
=========== W.O.D. #10 =========== Today is a "capacity" day.
We will be working to raise your work capacity.
Expect to be challenged, winded, whatever you want
to call it.
The goal is to get your body to be able to do more
work.
So, guess what?
That's right -
You'll do more work today.
EXERCISE: The 2 Hand Swing (The KB Workhorse.) - Set your timer for 15 minutes
- Ladders: 5,10,15,20 - do as many ladders as possible
- Rest as needed between sets
- It's ok to be still be breathing relatively hard when you
start your next set.
- Use perfect form
When done, spend 5 minutes or so cooling down.
I recommend diaphragmatic breathing, lying on your
back, with your feet up on something.
Enjoy!
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
17
WEEK 3 =========== W.O.D. #11 =========== Hey!
Let’s continue to build off last week’s Swing/Yoga Plank
combo.
Remember, the key here is to make the Yoga Plank
re-enforce your Swing alignment at the top of your
Swing.
Kettlebell W.O.D. #11: Warm up: Your choice - 5 minutes - Set your timer for 15 minutes.
- Alternate between the following 2 exercises
- Rest as needed
- Do as many reps as you feel comfortable doing in
the 15 minutes:
A1. 1H Swings x 15 (alternate hands each set) A2. Yoga Plank x 10s Cool down - as necessary.
That's it.
See you tomorrow!
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
18
=========== W.O.D. #12 =========== Hey!
Today’s Agenda:
Get Ups - And making them better.
You’ll be supersetting your Get Ups with Dead Bugs.
Click the link below to see a short video of exactly how
to perform them if you don’t know already.
https://youtu.be/aiYiPO4KTpg?t=3m13s Here’s W.O.D. #12: A1. Get Ups A2. Dead Bugs
x 2,2
x 10,10
TECHNIQUE TIP: 1. Focus on keeping your tailbone (not your whole sacrum)
off the ground during the Dead Bugs.
2. Keep your legs perpendicular to the floor.
That’s it.
Enjoy! See you tomorrow.
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
19
=========== W.O.D. #13 =========== Hey There!
Swing and Goblet Squat day.
This week, we'll be doing the Hand-2-hand Swing.
Even more than 2H or 1H Swings, H2H Swings
combined with the Goblet Squat REALLY greases
that hinge pattern, making your Swing more explosive.
It will be interesting to see if you notice a difference
between this week and last.
W.O.D. #13
- Use a moderate sized KB
- Set your timer for 15 minutes
- Perform the following:
A1. H2H Swing x 20 (total)
A2. Goblet Squat x 8
- Rest as needed between sets
- Repeat the sequence as many times as possible in 15’
Enjoy!
See you tomorrow.
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
20
=========== W.O.D. #14 =========== Hey!
More.
Carries.
By now, you should feel why they're important.
So in the spirit of Home Depot ("Less talking, more doing"),
here's today's workout -
W.O.D. #14 - Set your timer for 15’ minutes.
- Perform the following with a medium-sized KB
(Only perform the Overhead Carry if you have good
shoulders.)
- Rest as necessary between carries
- Do as many sets as you can, comfortably, while
maintaining great form.
Suitcase carry, left x 50 seconds
Suitcase carry, right x 50s
Rack carry, left x 50s
Rack carry, right x 450s
Overhead carry, left x 50s
Overhead carry, right x 50s
TECHNIQUE TIPS: Breathe through your nose with your mouth closed and
your tongue on the roof of your mouth, behind your top
front teeth.
This pressurizes the abdomen more and creates more
stability in your spine and pelvis, making your ab muscles,
specifically your deep abdominal muscles, work harder.
Enjoy! See you tomorrow.
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
21
============
W.O.D. #15 =========== Yo!
Today is another "capacity" day.
And that means higher reps on the Swings.
You're welcome. :-)
REMEMBER Higher capacity = More work performed.
More work performed = More calories burned.
More calories burned = More fat lost (other things being
equal).
Here we go -
W.O.D. #15: EXERCISE: The 2 Hand Swing (The KB Workhorse.) - Set your timer for 15 minutes
- Ladders: 10,15,20, 25 - do as many ladders as possible
- Rest as needed between sets
- It's ok to be still be breathing relatively hard when you
start your next set.
- Use perfect form
When done, spend 5 minutes or so cooling down.
I recommend diaphragmatic breathing, lying on your
back, with your feet up on something.
Enjoy!
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
22
=========== W.O.D. #16 =========== Hey!
More Swings. More Yoga Planks.
Simple.
Effective.
More - as in - see if you can get more work done this
week.
Kettlebell W.O.D. #16: Warm up: Your choice - 5 minutes - Set your timer for 15 minutes.
- Alternate between the following 2 exercises
- Rest as needed
- Do as many reps as possible in the 15 minutes:
A1. 1H Swings x 15 (alternate hands each set)
A2. Yoga Plank x 10s
Cool down - 5 minutes.
Enjoy!
See you tomorrow!
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
23
=========== W.O.D. #17 =========== Hey!
Today’s Agenda:
MORE Get Ups - And making EVEN them better.
You’ll be supersetting your Get Ups with Dead Bugs
AND Get Ups to the Hand.
W.O.D. #16: A1. Dead Bugs x 10,10
A2. Get Ups to the hand x 2,2
A3. Get Ups x 2,2
TECHNIQUE TIP: 1. On GU's to the Hand - Once you're in the "Tall Sit" position,
(that's what it's called in the SFG Level 1 Instructor manual),
take several deep breaths and see how tall you can make
yourself.
2. Repeat that feeling on the Get Up.
That’s it.
Enjoy!
See you tomorrow.
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
24
=========== W.O.D. #18 =========== Hey Again!
Today's an easy day.
Why?
You'll see in two days, that's why. :-)
We'll keep it easy with a light Swing and Goblet Squat
workout.
Don't kill yourself today.
Leave feeling refreshed.
W.O.D. #18 - Use a moderate sized KB
- Set your timer for 15 minutes
- Perform the following:
A1. 1H Swing x 10
A2. Goblet Squat x 5
- Rest as needed between sets
- Repeat the sequence as comfortable in 15’
Enjoy!
See you tomorrow.
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
25
=========== W.O.D. #19 =========== It's time for...
Carries.
Keep today easy though.
W.O.D. #19 - Set your timer for 15’ minutes.
- Perform the following with a medium-sized KB
- Rest as necessary between sets of carries
- Do as many sets as you can, comfortably, while
maintaining great form.
Suitcase carry, left x 30 seconds
Suitcase carry, right x 30s
Rack carry, left x 30s
Rack carry, right x 30s
Overhead carry, left x 30s
Overhead carry, right x 30s
Rest well. Tomorrow will be challenging.
Enjoy!
See you tomorrow.
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
26
=========== W.O.D. #20 =========== Hey!
Before we get started today, let me congratulate you on
making it this far!
After today, you will have worked out 20 days in the last
month, quite possibly, more than you have in awhile.
Maybe ever.
I strongly suggest you also take some measurements
today.
Get on the scale, measure your waist, put on your
favorite pair of jeans.
You know the drill.
Why?
To measure progress.
Speaking of...
Let's see how you've done this month.
Today is...
TEST DAY
We're going to do the same Swing Test you did on
Day 5 and compare your results.
So, here's what you're gonna do:
TASK:
- Perform as many 2H Swings as possible in 10 minutes.
- Use great form
- Always stop if you feel your form about to break
- Use as many reps and sets as necessary
- Rest as needed between your sets
If you'll remember back to Day 5, I encouraged you to
record that score somewhere.
If you did, pull it out and compare it to today.
Hopefully (And I'm 99.9% sure) you did better.
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
27
If you did, take Day 5's number and divide it by today's
number.
For example:
Day 5 - 172
Day 20 - 205
172/205 = 0.839
Now take subtract that from 1.000 and that's your
percentage change:
1.000 - 0.839 = 0.161
Or -
16.1%.
Yeah, I know... Math.
But hey, it's good for something.
That's it for today.
Until next time...
Enjoy!
Geoff
PS - Once today's Swing Test is over, go out and
celebrate.
Do something nice for yourself.
I don't recommend making it food based though.
Maybe a new DVD or piece of clothing or - well,
you'll figure it out.
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
28
WEEK 5 =========== W.O.D. #21 =========== Well…
How'd your "Test Day" go?
Great I hope!
Shifting gears here a little, we're going to start to delve
into more of the advanced lifts after the last month or
so of basics.
You'll enjoy them.
However, we'll still keep the continuity of the basics.
Remember, the elite (which many people claim to want
to be), master and continually practice the basics.
WOD #21: Perform the following in a circuit fashion with a medium-
heavy kettlebell:
A1. Get Up x 1,1 A2. Goblet Squat x 5 A3. 2H Swing x 10 - Set your timer for 15 minutes
- Perform as a many rounds as possible/comfortable
- Rest as and when necessary
More tomorrow.
Enjoy!
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
29
=========== W.O.D. #22 =========== Some "advanced" stuff today, {!firstname_fix}
Ok, admittedly, it may be intermediate for you.
Either is fine.
We're going to break into the Clean and the Press.
WOD #22: Perform the following in a circuit fashion with a medium
or medium-heavy kettlebell, depending on your skill
and comfort level:
A1. Clean, L,R x 3,3 A2. Press, L,R x 3,3 - Set your timer for 15 minutes
- Perform as a many rounds as comfortable focusing on
great technique
- Rest as and when necessary
Until tomorrow.
Enjoy!
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
30
=========== W.O.D. #23 =========== Hey!
The key to losing fat is being able to do a lot of work.
And the key to being able to do a lot of work, is to be
strong - as strong as you can be -
Especially in your center. (Also known as you "core.)
That's what we're focusing on today.
WOD #23: Perform the following in a circuit fashion with a medium
or medium-heavy kettlebell.
A1. Segmental Roll x 2 each quadrant A2. Dead Bugs x 10-15 A3. Get Up x 1,1 TECHNIQUE TIP: If you've never done segmental rolling before, below is a
picture of my Original Strength business partner performing
it.
- Set your timer for 15 minutes
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31
- Perform as a many rounds as comfortable focusing on
great technique
- Rest as and when necessary
Enjoy!
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
32
=========== W.O.D. #24 =========== Yo!
More Clean + Presses today.
These are two of my favorite exercises for building strength
and burning fat.
Here's today's workout:
WOD #24: Perform the following in a circuit fashion with a medium
or medium-heavy kettlebell.
A1. Clean, L, R x 3-5 each side A2. Press, L, R x 3-5 each side - Set your timer for 15 minutes
- Use 3 to 5 reps per set - when in doubt, use less
- Perform as a many rounds as comfortable focusing on
great technique
- Rest as and when necessary
Until tomorrow.
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
33
=========== W.O.D. #25 =========== Hey!
Work capacity day today.
More Swings
WOD #25: 1H Swings, L/R - Set your timer for 15 minutes
- Ladders: 5/5, 10/10 (5/5 = 5L/5R)
- Perform as a many rounds as comfortable focusing on
great technique
- Rest as and when necessary
Enjoy!
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
34
WEEK 6 =========== W.O.D. #26 =========== Hey!
Back at it with the Get Ups, Goblet Squats, and 2H
Swings.
Never can get "too good" at the basics.
WOD #26: Perform the following in a circuit fashion with a medium-
heavy kettlebell:
A1. Get Up x 1,1 A2. Goblet Squat x 5-10 A3. 2H Swing x 10-15 - Set your timer for 15 minutes
- Perform as a many rounds as possible/comfortable
- If you can, push for the upper ends of the rep ranges
- Rest as and when necessary
TECHNIQUE TIP: If for some reason, you feel the need to make this
harder, pause in the bottom of each Goblet Squat
and take 2 full diaphragmatic breaths.
Talk soon.
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
35
=========== W.O.D. #27 =========== More "advanced" stuff today..
Back to the Clean + Press.
Only this time, with a little "extra" -
The SFG / RKC Plank.
Why?
To increase the stiffness/ tightness of your rack position
in the Clean.
And to increase total body stiffness / tightness from
which your press.
WOD #27: Perform the following alternating between Cleans and
Presses, using a medium or medium-heavy kettlebell,
depending on your skill and comfort level:
A1. Clean, L,R x 3,3 A2. SFG / RKC Plank x 10 seconds A2. Press, L,R x 3,3 - Set your timer for 15 minutes
- Use the same size KB as you did last week
- Do a set of Cleans on each hand, then a Plank, then a
set of Presses on each hand
- Perform as a many rounds as comfortable focusing on
great technique
- Rest as and when necessary
TECHNIQUE TIP: SFG / RKC PLANK Assume a regular plank position.
- Elbows under shoulders
- Straight line from the back of your head down to your
heels
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36
Then -
- Tighten your abs as hard as possible
- Pinch your gluts as hard as possible
- Pull your elbows to your waist without your arms
moving
- Hold maximum contraction for 10 seconds
- Enjoy having every muscle in your body cramp up!
Until tomorrow.
Enjoy!
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
37
=========== W.O.D. #28 =========== HEY! More "core."
(That was actually the name of a complex I put together
about 10 years ago for a client focused around the Get
Up, but I digress...)
Remember, the center is what holds you together and
allows you to express strength in and from your limbs.
The stronger your center, the more work you can do.
The more work you can do, the more calories you can burn.
You see where this is going, don't you?
WOD #28: Perform the following in a circuit fashion with a medium
or medium-heavy kettlebell.
A1. Segmental Roll x 3 each quadrant A2. Dead Bugs x 12-20 A3. Get Up x 1,1 - Set your timer for 15 minutes
- Perform as a many rounds as comfortable focusing on
great technique
- Rest as and when necessary
Enjoy!
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
38
=========== W.O.D. #29 =========== Simple work today, building on WOD #27.
WOD #29: Perform the following in a circuit fashion with a medium
or medium-heavy kettlebell.
A1. Clean, L, R x 3-5 each side A2. SFG Plank x 10 seconds A3. Press, L, R x 3-5 each side - Set your timer for 15 minutes
- Use 3 to 5 reps per set - when in doubt, use less
- Perform as a many rounds as comfortable focusing on
great technique
- Rest as and when necessary
Enjoy!
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
39
=========== W.O.D. #30 =========== Hey!
Back to our work capacity day today.
Makes a nice contrast to all the tension work we did yesterday.
WOD #30: 1H Swings, L/R - Set your timer for 15 minutes
- Ladders: 5/5, 10/10, 15/15 (5/5 = 5L/5R)
- Perform as a many rounds as comfortable focusing on
great technique
- Rest as and when necessary
TECHNIQUE TIP: Get your Swings to "float."
They should momentarily "pause" at the apex of the Swing and
literally "hang" in the air for a split second.
Enjoy!
Geoff
Copyright Geoff Neupert. 2015 And Beyond. All Rights Reserved.
40
WEEK 7 =========== W.O.D. #31 =========== Hey!
More Swings, Get Ups, and Goblet Squats today.
More basics.
More honing the edge of your "sword."
WOD #31: Perform the following in a circuit fashion with a medium-
heavy kettlebell:
A1. Get Up x 1,1 A2. Goblet Squat x 5-10 A3. 2H Swing x 15-20 - Set your timer for 15 minutes
- Perform as a many rounds as possible/comfortable
- If you can, push for the upper ends of the rep ranges
- Rest as and when necessary
TECHNIQUE TIP: On the 2H Swing, think about "jumping" without leaving
the ground.
This drives your feet through the ground and makes for
a more explosive Swing.
Talk soon.
Geoff
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=========== W.O.D. #32 =========== Back to our Clean + Press programming.
More SFG / RKC Planks today too.
Again, we're working creating stiffness throughout
the body so you can press a lot.
The tighter you are here, the more you'll be able
to press.
Bumping up the reps today.
WOD #32: Perform the following alternating between Cleans and
Presses, using a medium or medium-heavy kettlebell,
depending on your skill and comfort level:
A1. Clean, L,R x 4,4 A2. SFG / RKC Plank x 10 seconds A2. Press, L,R x 4,4 - Set your timer for 15 minutes
- Use the same size KB as you did last week
- Do a set of Cleans on each hand, then a set of Presses on
each hand
- Perform as a many rounds as comfortable focusing on
great technique
- Rest as and when necessary
TECHNIQUE TIP: THE CLEAN Really, this should feel like a standing plank once you've
received the KB and are holding it in the Rack position.
And just like the Plank, you need to:
- Tighten your abs
- Pinch your gluts
- Pull your elbows to your waist without your arms
moving
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- Breathe "behind the shield" (with tight abs)
This forms a solid Rack position and makes the Press
much easier.
Until tomorrow.
Enjoy!
Geoff
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43
=========== W.O.D. #34 =========== Hey!
Switching up from W.O.D. #29.
Adding in a "moving plank" - the Front Squat.
The KEY to a good Front Squat (FSQ) - either single,
like today, or double, like what's coming in the future,
is to remain tight or stiff in the middle.
No time like the present to practice.
WOD #34: Perform the following in a circuit fashion with a medium
or medium-heavy kettlebell.
A1. Clean, L, R x 3 each side A2. SFG Plank x 10 seconds A3. Press, L, R x 3 each side A4. SFG Plank x 10 seconds A5. Front Squat, L,R x 3 each side - Set your timer for 15 minutes
- Perform as a many rounds as comfortable focusing on
great technique
- Rest as and when necessary
Enjoy!
Geoff
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44
=========== W.O.D. #35 =========== Hey!
Work capacity day again.
Simple, yet challenging.
WOD #35: 1H Swings, L/R - Set your timer for 15 minutes
- Ladders: 5/5, 10/10, 15/15, and if you can (20/20)
- Perform as a many rounds as comfortable focusing on
great technique
- Rest as and when necessary
Enjoy!
Geoff
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WEEK 8 =========== W.O.D. #36 =========== Hey…
Dialing back the reps this week for a well-needed
"de-load."
WOD #36: Perform the following in a circuit fashion with a medium-
heavy kettlebell:
A1. Get Up x 1,1 A2. Goblet Squat x 5, with a pause in the hole A3. 2H Swing x 10 - Set your timer for 15 minutes
- Perform as a many rounds as possible/comfortable
- If you can, push for the upper ends of the rep ranges
- Rest as and when necessary
TECHNIQUE TIP: Stay tight in the hole of the Goblet Squat. Initiate the
ascent with a "grunt." Not a loud grunt and not one
that let's all the air out. Just enough to help you get
out of the hole.
Talk soon.
Geoff
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=========== W.O.D. #37 =========== Heya!
Little repeat of W.O.D. #34 for continuity's sake.
WOD #37: Perform the following alternating between Cleans and
Presses, using a medium or medium-heavy kettlebell,
depending on your skill and comfort level:
A1. Clean, L,R x 3-5 each side A2. SFG / RKC Plank x 10 seconds A3. Press, L,R x 3-5 each side A4. SFG / RKC Plank x 10 seconds A5. Front Squat, L,R x 3-5 each side
- Set your timer for 15 minutes
- Use the same size KB as you did last week
- Perform as a many rounds as comfortable focusing on
great technique
- Rest as and when necessary
Until tomorrow.
Enjoy!
Geoff
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=========== W.O.D. #38 =========== Hey!
Once more on the middle today.
WOD #38: Perform the following in a circuit fashion with a medium
or medium-heavy kettlebell.
A1. Segmental Roll x 3-5 each quadrant A2. Dead Bugs x 15-20 A3. Get Up x 1,1 - Set your timer for 15 minutes
- Perform as a many rounds as comfortable focusing on
great technique
- Rest as and when necessary
Enjoy!
Geoff
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=========== W.O.D. #39 =========== Go relatively easy today, {!firstname_fix}.
We have a big day tomorrow. ;-)
And I don't want you to wear yourself out.
WOD #39: Perform the following in a circuit fashion with a medium
or medium-heavy kettlebell.
A1. Clean, L, R x 3 each side A2. SFG Plank x 10 seconds A3. Press, L, R x 3 each side A4. SFG Plank x 10 seconds A5. Front Squat, L,R x 3 each side - Set your timer for 15 minutes
- Perform as a many rounds as comfortable focusing on
great technique
- Shake out/off any extra tension after each set
- Rest as and when necessary
Enjoy!
Geoff
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=========== W.O.D. #40 =========== Que pasa, Amigo!
Before we get started today, let me congratulate you once
again on making it this far!
You are 40 days in! ("Funny" side note: The Biblical number that correlates
with "trials" is 40. So I guess you passed this "test." ;-] )
And that means it's "TEST DAY."
First...
Take some measurements today.
Get on the scale, measure your waist, put on your
favorite pair of jeans.
We need to measure your progress.
Next...
Speaking of...
We're going to do the same Swing Test you did on
Day 5 and Day 20 and compare your results.
So, here's what you're gonna do -
W.O.D. #40: TASK: - Perform as many 2H Swings as possible in 10 minutes.
- Use great form
- Always stop if you feel your form about to break
- Use as many reps and sets as necessary
- Rest as needed between your sets
If you'll remember back to Days 5 and 20, I encouraged
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you to record those scores somewhere.
If you did, pull them out and compare them to today.
Now for the meaningful interpretation of data (a.k.a "math)...
Hopefully (And I'm 99.9% sure) you did better.
Take Day 20's number and divide it by today's number.
For example:
Day 20 - 205
Day 40 - 247
205/247 = 0.829
Now take subtract that from 1.000 and that's your
percentage change:
1.000 - 0.829 = 0.171
Or -
17.1%.
Make sure you record that. Because... Progress.
Until next time...
Enjoy!
Geoff
PS - Once today's Swing Test is over, go out and
celebrate.
Like last time - do something nice for yourself.
And like last time - I don't recommend making it food
based.
You know what you like...
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WEEK 9 =========== W.O.D. #41 =========== Hey,
Cranking it back up this week - dialing in technique
and changing up our exercise sequencing.
WOD #41: Alternate between A1 and A2. Use a medium-heavy
kettlebell.
A1. 1H Swing, L,R x 10,10 A2. Clean, L,R x 5,5, with pause in the rack - Set your timer for 15 minutes
- Perform as a many rounds as possible/comfortable
- Rest as and when necessary
Talk soon.
Geoff
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52
=========== W.O.D. #42 =========== Hey,
Focusing mainly on "grinds" today - the "slow" KB lifts.
WOD #42: Alternate between A1 and A2. Use a medium-heavy
kettlebell.
A1. Get Up, L,R x 1,1 A2. Goblet Squat x 10, with 1 sec. pause in bottom A3. Press, L,R, x 5,5, pause 1 sec. in rack after each Press - Set your timer for 15 minutes
- Perform as a many rounds as possible/comfortable
- Rest as and when necessary
TECHNIQUE TIP: When pausing in the bottom of the Goblet Squat,
make sure you keep some air in your pelvis / stomach
so you can protect your back.
Talk soon.
Geoff
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53
=========== W.O.D. #43 =========== Hola!
Back to our ballistics today - explosive KB lifts.
One of the things we want to do is perfect our technique
using other drills to help re-enforce certain aspects of
the lifts.
One of the areas people have issues with is staying
tight on the "hip snap" of the ballistics.
We'll use the SFG/RKC/Hardstyle Plank to help do
that some more this month.
WOD #43: Alternate between A1 and A2. Use a medium-heavy
kettlebell.
A1. 1H Swing, L,R x 10,10 A2. Hardstyle Plank x 10 second (hold) A3. Clean, L,R x 3,3 with pause in the rack - Set your timer for 15 minutes
- Perform as a many rounds as possible/comfortable
- Rest as and when necessary
Talk soon.
Geoff
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54
=========== W.O.D. #44 =========== Hey There,
Back to the Grind today.
Heh, heh - get it?
Actually, it's the grinds.
And alternating ballistic days with grind days is one of
the best and fastest ways to make progress due to the
alternating muscular regimes -
Explosive v. Slow.
Provides a great stimulus to your nervous system.
And like last month, we'll use specific exercises/drills
to improve the technique of our lifts, allowing us to
lift more weight, for more overall reps, and therefore
do more work, which will yield better and faster
results.
WOD #44: Alternate between A1 and A2. Use a medium-heavy
kettlebell.
A1. Get Up, L,R x 2,2
A2. Dead Bugs x 10-20 each side
A3. Press, L,R, x 3,3, pause 1 sec. in rack
after each Press
- Set your timer for 15 minutes
- Perform as a many rounds as possible/comfortable
- Rest as and when necessary
TECHNIQUE TIP: Remember to keep your tailbone off the floor during
your Dead Bugs. Doing so increases the reflexive
recruitment of your abs - especially your deep
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abdominal musculature, which is necessary to
stabilize your spine.
Talk soon.
Geoff
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56
=========== W.O.D. #45 =========== Howzit? ("Howzit" is Pidgen (Hawaiian) for "How's it going?")
Back to our Work Capacity day.
However, this one is with a twist.
We're preparing you for another specific KB exercise.
See if you can guess which one. :-)
WOD #45: Hand-2-Hand Swing - Use ladders: 10,12,14,16,18,20 (10 = 5 each hand, etc...)
- Set your timer for 15 minutes
- Perform as a many rounds as possible/comfortable
- Rest as and when necessary
Talk soon.
Geoff
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WEEK 10 =========== W.O.D. #46 =========== Hey,
More work on cleaning up (pun intended) the ballistics.
This time, working on hip extension.
WOD #46: Alternate between A1 and A2. Use a medium-heavy
kettlebell.
A1. 1H Swing, L,R x 10,10 A2. Bird Dog x 10-20 each side A3. Clean, L,R x 5,5, with pause in the rack The Bird Dog:
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- Set your timer for 15 minutes
- Perform as a many rounds as possible/comfortable
- Rest as and when necessary
Talk soon.
Geoff
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59
=========== W.O.D. #47 =========== Hey Amigo!
More Grinds today.
And more technique work for them. :-)
WOD #47: Alternate between A1 and A2. Use a medium-heavy kettlebell. A1. Segmental Roll x 2-3 each quadrant A2. Get Up, L,R x 1,1 A3. Goblet Squat x 10, with 1 sec. pause in bottom A4. Press, L,R, x 5,5, pause 1 sec. in rack after each Press - Set your timer for 15 minutes
- Perform as a many rounds as possible/comfortable
- Rest as and when necessary
SEGMENTAL ROLL:
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Talk soon.
Geoff
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61
=========== W.O.D. #48 =========== CIAO!
Here's today's workout.
WOD #48: Alternate between A1 and A2. Use a medium-heavy
kettlebell.
A1. 1H Swing, L,R x 10,10 A2. Hardstyle Plank x 10 second (hold) A3. Clean, L,R x 4,4 with pause in the rack - Set your timer for 15 minutes
- Perform as a many rounds as possible/comfortable
- Rest as and when necessary
Talk soon.
Geoff
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62
=========== W.O.D. #49 =========== Hey,
More Grinds today.
WOD #49: Alternate between A1 and A2. Use a medium-heavy
kettlebell.
A1. Get Up, L,R x 1,1 A2. Dead Bugs x 10-20 each side A3. Press, L,R, x 5,5, pause 1 sec. in rack after each Press - Set your timer for 15 minutes
- Perform as a many rounds as possible/comfortable
- Rest as and when necessary
TECHNIQUE TIP: You should be able to feel your abs significantly more
on your Presses after doing Dead Bugs.
Because of this, it should be easier for you to "lock"
your ribcage on to your pelvis by contracting your
abs during your Press.
This makes your Press more stable, and therefore
stronger.
Talk soon.
Geoff
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63
=========== W.O.D. #50 =========== 50! FIFTY??!! HOLY COWL! You're 50 workouts into Kettlebell W.O.D.! BIG CONGRATULATIONS! I hope you're feeling great!
Your reward?
More Swings. :-) And of course the personal satisfaction of knowing you
made it this far - and the leaner, stronger, better conditioned
body from doing so.
WOD #50: Hand-2-Hand Swing - Use ladders: 12,14,16,18,20, 24 (10 = 5 each hand, etc...)
- Set your timer for 15 minutes
- Perform as a many rounds as possible/comfortable
- Rest as and when necessary
Talk soon.
Geoff
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64
WEEK 11 =========== W.O.D. #51 =========== YO! More cleans today. (YES! *Pumps fist*)
Get super-comfy with these and the Snatch will
be a piece of cake.
(Still working on hip extension this week with the
Bird Dog.)
WOD #51: A1. 1H Swing, L,R x 10,10 A2. Bird Dog x 10-20 each side A3. Clean, L,R x 5,5, with pause in the rack - Set your timer for 15 minutes
- Perform A1, then A2, then A3 as a strength circuit.
- Use a medium-heavy kettlebell.
- Perform as a many rounds as possible/comfortable
- Rest as and when necessary
Talk soon.
Geoff
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=========== W.O.D. #52 =========== Hey {!firstname_fix},
Another Grind day.
And of course, more work on your technique. Can never
have too much technique work!
(When fatigue sets in, so can injury. The stronger your technique,
the less chance you'll have for injury and the harder you can
push - if you want/need to.)
Speaking of, we're adding in one of my favorite exercises
for building total body strength -
The Single Leg Deadlift.
"Yeah, but you can't handle very much weight when doing
the Single Leg Deadlift.
"How's that supposed to make you stronger?"
Simple. The SLDL trains your structure.
It trains your "X" - that is, it makes your deep sling systems
responsible for gait stronger.
Because it's a contralateral movement, it also ties the
left and right sides of your brain - creating new synaptic
connections and making your existing ones stronger.
Here's how you perform it:
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WOD #52: A1. Segmental Roll x 3-5 each quadrant A2. Get Up, L,R x 2,2 A3. Single Leg Deadlift x 5,5 A4. Press, L,R, x 5,5, pause 2 sec. in rack after each Press - Set your timer for 15 minutes
- Perform A1, A2, A3, and A4 as a strength circuit.
- Use a medium-heavy kettlebell.
- Perform as a many rounds as possible/comfortable
- Rest as and when necessary
Talk soon.
Geoff
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=========== W.O.D. #53 =========== Como esta? Muy bien, I hope.
We're going to keep on "cleaning up" the Clean.
WOD #53: A1. 1H Swing, L,R x 10,10 A2. Hardstyle Plank x 10 second (hold) A3. Clean, L,R x 5,5 with pause in the rack A4. 1 Hand Plank x 10 second (hold), each side - Set your timer for 15 minutes
- Use a medium-heavy kettlebell.
- Perform A1, A2, A3 and A4 as a "strength circuit"
- Perform as a many rounds as possible/comfortable
- Rest as and when necessary
TECHNIQUE TIP: The 1 Hand Plank is performed exactly the same way as
the Yoga Plank, only with one hand.
So you are balancing between 2 feet and 1 hand.
Make sure to keep your shoulders parallel to the floor.
Do so by "shortening" the distance between your shoulder
and your hip.
This will make your abs and obliques contract hard.
Speaking of...
Also make sure you squeeze your gluts together
hard as well.
Enjoy!
Geoff
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69
=========== W.O.D. #54 =========== Hey there,
Really gonna push the Grinds today.
Make sure you notice that you pause your KB overhead
in the lockout position for one second on each rep.
WOD #54: A1. Get Up, L,R x 2,2 A2. Dead Bugs x 15-20 each side A3. Press, L,R, x 5,5, pause 1 sec. in rack after each Press AND pause 1 sec. in lockout - Use a medium-heavy KB
- Perform A1, A2, A3 as a "strength circuit"
- Set your timer for 15 minutes
- Perform as a many rounds as possible/comfortable
- Rest as and when necessary
TECHNIQUE TIP: When you're in the lockout position of the Press, mentally
gather your thoughts and make sure that your shoulder
is still packed.
If it's not, pull your shoulder down to your hip, imagining
that you're putting it in your back pocket before you pull
your press down into the rack.
This will make for a stronger, more stable press AND
you'll feel your lat contract more.
Talk soon.
Geoff
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70
=========== W.O.D. #55 =========== Que pasa! Today - Ballistics for work capacity.
AND -
The introduction of the Snatch to our training program!
(The H-2-H Swings make for a nice training tool for the
Snatch.)
The Snatch is one of the most effective kettlebell ballistics there
is.
In fact, apart from the double Clean + Jerk, it's my favorite.
There is latent power hidden in the Snatch -
From hacking off body fat, to increasing your Pull Up numbers.
WOD #55: A1. H-2-H Swings x 5/5 A2. Snatch x 3-5 each hand - Use a comfortable sized KB
- Set your timer for 15 minutes
- Alternate between A1 and A2
- Rest as and when needed
TECHNIQUE TIP: Here's a quick video showing the Snatch Technique I
prefer. (And my wife prefers too.)
https://www.youtube.com/watch?v=AYMfWsFBEZs
Talk soon.
Geoff
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WEEK 12 =========== W.O.D. #56 =========== Yo!
Backing down the volume for the next 4 days or
so.
See if you can guess why? :-)
PLUS -
We're pulling out the Clean "assistance" work so
you can just focus on the Clean.
WOD #56: A1. 1H Swing, L,R x 10,10 A2. Clean, L,R x 5,5, with pause in the rack - Set your timer for 15 minutes
- Alternate between A1 and A2
- Use a medium-heavy kettlebell. (If you're up for a
challenge, use a heavy KB for Cleans.)
- Perform as a many rounds as possible/comfortable
- Rest as and when necessary
Talk soon.
Geoff
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73
=========== W.O.D. #57 =========== Hey There,
Let's continue to focus on making your Press stronger.
WOD #57: A1. Get Up, L,R x 3,3 A2. Single Leg Deadlift x 5,5 A3. Press, L,R, x 5,5 - Set your timer for 15 minutes
- Perform A1, A2, and A3 as a strength circuit.
- Use a medium-heavy kettlebell.
- Perform as a many rounds as possible/comfortable
- Rest as and when necessary
Talk soon.
Geoff
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=========== W.O.D. #58 =========== Really gonna dial in those Cleans today, {!firstname_fix}.
WOD #58: A1. 1H Swing, L,R x 10,10 A2. 1 Hand Plank x 10 second (hold) each side A3. Clean, L,R x 5,5 with pause in the rack - Set your timer for 15 minutes
- Use a medium-heavy kettlebell.
- Perform A1, A2, and A3 as a "strength circuit"
- Perform as a many rounds as possible/comfortable
- Rest as and when necessary
Talk soon.
Geoff
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75
=========== W.O.D. #59 =========== Let's get after the Press today, shall we?
Like last week, make sure you "own" each Press by
pausing the KB for one second in the lockout position
on each rep.
WOD #59: A1. Get Up, L,R x 1,1 A2. Press, L,R, x 5,5, pause 1 sec. in lockout - Go heavy today if you wish
- Alternate between A1 and A2
- Set your timer for 15 minutes
- Perform as a many rounds as possible/comfortable
- Rest as and when necessary
Enjoy!
Geoff
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76
=========== W.O.D. #60 =========== BOOM! You are officially 60 days in! Or as some would like to say - TWO WHOLE MONTHS! BOO-YEAH, BABY!! Ok, settle down. Enough congratulatory butt-slapping, a la
Futbol-style.
What 60 days in also means is it's time for another
TEST DAY.
Let's see how your strength and conditioning levels
are coming along.
First...
Take some measurements today.
Get on the scale, measure your waist, put on your
favorite pair of jeans.
Time to measure your progress.
Next...
Speaking of...
We're going to do the same Swing Test you did on
Day 5, Day 20, and Day 40 and compare your results.
So, here's what you're gonna do -
W.O.D. #60: TASK:
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77
- Perform as many 2H Swings as possible in 10 minutes.
- Use great form
- Always stop if you feel your form about to break
- Use as many reps and sets as necessary
- Rest as needed between your sets
If you'll remember back to Days 5, 20, and 40, I encouraged
you to record those scores somewhere.
If you did, pull them out and compare them to today.
Now for the meaningful interpretation of data (a.k.a "math)...
I'm certain you did better than you did last month.
Take Day 40's number and divide it by today's number.
For example:
Day 40 - 247
Day 60 - 271
247/271 = 0.9114
Now take subtract that from 1.000 and that's your
percentage change:
1.000 - 0.9114 = 0.886
Or -
8.86%.
Make sure you record that. Because... Progress.
Until next time...
Enjoy!
Geoff
PS - Just like last month, once today's Swing Test is over,
go out and celebrate.
Like last 2 times - do something nice for yourself.
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And like last 2 times - I don't recommend making it food
based.
You know what you want...
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WEEK 13 =========== W.O.D. #61 =========== Day 61.
Nice.
Change of pace today.
Slowing it down.
You'll see a lot of "contrasting" work over the next 4
weeks.
PLUS -
We'll be getting into double KB work shortly.
WOD #61: A1. Get Up x 3,3 A2. Single Leg DL x 5,5 - Set your timer for 15 minutes
- Alternate between A1 and A2
- Use a medium to medium-heavy kettlebell.
- Perform as a many rounds as possible/comfortable
- Rest as and when necessary
Talk soon.
Geoff
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80
=========== W.O.D. #62 =========== Yo!
Getting back into our Clean + Press, plus a little extra
here today too...
WOD #62: A1. Clean + Press, L A2. Front Squat, L A3. Clean + Press, R A4. Front Squat, R
- Set your timer for 15 minutes
- Perform A1, A2, A3, and A4 as a strength circuit.
- Use a medium-heavy kettlebell.
- Use ladders of 1,2,3,4 - so A1-A4 for 1 rep, then
A1-A4 for 2 reps each, then A1-A4 for 3 reps each,
then A1-A4 for 4 reps each, then start over at 1 rep...
- Perform as a many rungs of as many ladders as
possible/comfortable
- Rest as and when necessary
Talk soon.
Geoff
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81
=========== W.O.D. #63 =========== Gonna work more on Snatches today, {!firstname_fix}.
WOD #63: A. 1H Swings B. Snatches - Warm up with 1H Swings for 5 minutes.
- Then set your timer for 10 minutes
- Practice your Snatch for 3-5 reps at a time
- Perform as a many rep/sets as comfortable
- Rest as and when necessary
Talk soon.
Geoff
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82
=========== W.O.D. #64 =========== Heya,
Slowing it WAY down today after those Snatches.
Back to a variation of WOD #61…
The goal today is to just move. Not too hard or heavy.
WOD #64: A1. Get Up x 2,2 A2. Single Leg DL x 3,3 - Set your timer for 15 minutes
- Alternate between A1 and A2
- Use a medium to medium-heavy kettlebell.
- Perform as a many rounds as comfortable
- Rest as and when necessary
Enjoy!
Geoff
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83
=========== W.O.D. #65 =========== Hey!
Today is Snatch day.
Yep - two days a week of Snatches.
They are the considered the Tsar (Russian for “King”) of
the Kettlebell Lifts -
They work every muscle in your body and make you “all-
over” strong.
And lean too.
WOD #65: A. 1H Swings B. Snatches - Warm up with 1H Swings for 5 minutes.
- Then set your timer for 10 minutes
- Practice your Snatch for 3-5 reps at a time
- Perform as a many rep/sets as comfortable
- Rest as and when necessary
- Seek to get a few more reps than you did in WOD #63.
Enjoy!
Geoff
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84
WEEK 14 =========== W.O.D. #66 =========== Hola! Gonna work up a nice “lather” today. (“Lather” = sweat.)
WOD #66: A1. Clean + Press, L A2. Front Squat, L A3. Clean + Press, R A4. Front Squat, R
- Set your timer for 15 minutes
- Perform A1, A2, A3, and A4 as a strength circuit.
- Use a medium-heavy kettlebell.
- Use ladders of 1,2,3,4,5 - so A1-A4 for 1 rep, then
A1-A4 for 2 reps each, then A1-A4 for 3 reps each,
then A1-A4 for 4 reps each, then 5 reps, then start
over at 1 rep...
- Perform as a many rungs of as many ladders as
possible/comfortable
- Rest as and when necessary
Enjoy!
Geoff
PS - You’ll want to order another “medium” sized KB if you
don’t already have one.
Why?
Cause next week we’re going to launch into training with
double kettlebells.
Where do you get a new KB?
Local sporting goods store is one place.
My favorite place is Dragon Door. ALL my KBs are Dragon
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85
Door. (Except my “monster” KBs that I bought way back
in 2004 - before anyone made “monster” bells.)
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86
=========== W.O.D. #67 =========== More contrasts today.
Slower and… slower.
WOD #67: A1. Get Up x 2,2 A2. Single Leg DL x 5,5 - Set your timer for 15 minutes
- Alternate between A1 and A2
- Use a medium to medium-heavy kettlebell.
- Perform as a many rounds as comfortable
- Rest as and when necessary
Enjoy! Geoff
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87
=========== W.O.D. #68 =========== Back to Snatches, today, {!firstname_fix}.
Stronger.
Leaner.
Better conditioned.
Snatches.
WOD #68: A. 1H Swings B. Snatches - Warm up with 1H Swings for 5 minutes.
- Then set your timer for 10 minutes
- Practice your Snatch for 2 to 3 reps at a time (working
on speed of movement)
- Perform as a many rep/sets as comfortable
- Rest as and when necessary
- Keep your reps fast and crisp!
Enjoy!
Geoff
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88
=========== W.O.D. #69 =========== Dial it back today, {!firstname_fix}…
Use the same sized KB as you did for #66, but keep
it “easy.”
WOD #69: A1. Clean + Press, L A2. Front Squat, L A3. Clean + Press, R A4. Front Squat, R
- Set your timer for 15 minutes
- Perform A1, A2, A3, and A4 as a strength circuit.
- Use a medium-heavy kettlebell.
- Use ladders of 1,2,3 - so A1-A4 for 1 rep, then
A1-A4 for 2 reps each, then A1-A4 for 3 reps each,
then start over at 1 rep...
- Perform as a many rungs of as many ladders as
comfortable - keeping in mind that today is a light day
- Rest as and when necessary
Enjoy!
Geoff
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89
=========== W.O.D. #70 =========== Some harder work today.
Hope you went light like I told you yesterday.
Cuz today we’re gonna push it a little bit more.
WOD #70: A. 1H Swings B. Snatches - Warm up with 1H Swings for 5 minutes.
- Then set your timer for 10 minutes
- Practice your Snatch for 5 to 8 reps at a time
- Perform as a many rep/sets as comfortable
- Rest as and when necessary
- Keep your reps fast and crisp!
Enjoy! Geoff
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90
WEEK 15 =========== W.O.D. #71 =========== Slowing it back down and working out the kinks today.
WOD #71: A1. Get Up x 2,2 A2. Single Leg DL x 3,3 - Set your timer for 15 minutes
- Alternate between A1 and A2
- Use a medium to medium-heavy kettlebell.
- Perform as a many rounds as comfortable
- Rest as and when necessary
Talk soon.
Geoff
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91
=========== W.O.D. #72 =========== I’m excited about today.
Today, we start our double KB training! *PUMPS FIST*
If you’ve never done it, don’t worry - you’re going to
love it.
It’s like single KB training on steroids.
WOD #72: A. Double KB Rack Hold - Set your timer for 5 minutes
- Clean the KBs into the rack (just like a single KB Clean
but with a wider stance
- Hold them there for 6 to 10 seconds - keeping your
abs tight and your gluts pinched
- Do as many sets as comfortable in 5 minutes.
Then…
B. Double KB Front Squats (DFSQ) - Set your timer for 10 minutes
- Do sets of 1 to 3 reps
- Rest as needed between sets
TECHNIQUE TIP: Here’s a video with some quick pointers on how to do the
DFSQ:
http://www.kettlebellsecrets.com/videos/dfsq.html
Enjoy!
Geoff
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92
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93
=========== W.O.D. #73 =========== You’ll find today a sharp contrast to yesterday’s workout.
WOD #73: A. 1H Swings B. Snatches - Warm up with 1H Swings for 5 minutes.
- Then set your timer for 10 minutes
- Practice your Snatch for 2 to 3 reps at a time (working
on speed of movement)
- Perform as a many rep/sets as comfortable
- Rest as and when necessary
- Keep your reps fast and crisp! Enjoy! Geoff
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94
=========== W.O.D. #74 =========== Today’s a repeat of #72.
The double KB work requires more practice than the
singles in my experience.
Why?
More things can go wrong.
So we want out technique dialed in.
So today’s goal is to do the same thing we did in #72,
only we’re going for higher quality.
We’re attempting to make everything feel EASIER.
WOD #74: A. Double KB Rack Hold - Set your timer for 5 minutes
- Clean the KBs into the rack (just like a single KB Clean
but with a wider stance
- Hold them there for 6 to 10 seconds - keeping your
abs tight and your gluts pinched
- Do as many sets as comfortable in 5 minutes.
Then…
B. Double KB Front Squats (DFSQ) - Set your timer for 10 minutes
- Do sets of 1 to 3 reps
- Rest as needed between sets
TECHNIQUE TIP: Here’s that video again with some quick pointers on how to
do the DFSQ:
http://www.kettlebellsecrets.com/videos/dfsq.html
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95
Enjoy! Geoff
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96
=========== W.O.D. #75 =========== More contrasting (and arguably harder - at least metabolically) work today.
WOD #75: A. 1H Swings B. Snatches - Warm up with 1H Swings for 5 minutes.
- Then set your timer for 10 minutes
- Practice your Snatch for 6 to 10 reps at a time
- Perform as a many rep/sets as comfortable
- Rest as and when necessary
- Keep your reps fast and crisp! Hasta la vista… Geoff
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97
WEEK 16 =========== W.O.D. #76 =========== Hey,
Back to our doubles work today…
Today we’re going to add in the DMP - The Double Military
Press.
WOD #76: A. Double KB Front Squats (DFSQ) - Set your timer for 7 minutes
- Do sets of 1 to 3 reps
- Rest as needed between sets
B. Double Military Press (DMP) - Set your timer for 7 minutes
- Do sets of 1 to 3 reps
- Rest as needed between sets
TECHNIQUE TIP: Here’s a video with some quick pointers on how to do the
DMP:
http://www.kettlebellsecrets.com/videos/dmp.html
Enjoy! Geoff
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98
=========== W.O.D. #77 =========== Fast and light today, my friend.
Make your Snatches today as crisp and explosive as
possible.
WOD #77: A. 1H Swings B. Snatches - Warm up with 1H Swings for 5 minutes.
- Then set your timer for 10 minutes
- Practice your Snatch for 2 to 3 reps at a time (working
on speed of movement)
- Perform as a many rep/sets as comfortable
- Rest as and when necessary
- Keep your reps fast and crisp! Talk soon.
Geoff
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99
=========== W.O.D. #78 =========== More contrasts today, prepping for WOD #80…
WOD #78: A1. Get Up x 2,2 A2. Single Leg DL x 3,3 - Set your timer for 15 minutes
- Alternate between A1 and A2
- Use a medium to medium-heavy kettlebell.
- Perform as a many rounds as comfortable
- Rest as and when necessary
Talk soon.
Geoff
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100
=========== W.O.D. #79 =========== I have a surprise for you today.
Take today off from all KB work and spend 15 minutes
stretching, or doing mobility work, or Original Strength
RESETs.
Why?
To prepare for tomorrow’s WOD, which will be the
hardest one yet.
(Aren’t you excited?)
:-)
Talk to you tomorrow.
Geoff
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101
=========== W.O.D. #80 =========== Remember on WOD #s 20,40, and 60 we did our
Swing Tests?
Today, we’re venturing into “big boy/girl” territory -
The 5 Minute Snatch Test. So…
Spend about 5 minutes prepping with 1H Swings or
whatever you feel like you need, then -
Set your timer for 5 minutes.
Do as many total Snatches as possible.
You may set the KB down as many times as necessary
in the 5 minutes.
Record your results.
TEST TIP: Use either 5/5 or 10/10 before setting the KB down.
(Where 5/5 = 5 left, 5 right or vice versa.)
If you’re going to use 5/5, try to go 5/5/5/5 before
setting it down.
If you’re up for it - send me your results.
Remember to include your KB size too.
ENJOY! Geoff
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102
WEEK 18 =========== W.O.D. #81 =========== Recovery day after WOD #80, Amigo…
(Hope you surpassed your expectations.)
WOD #81: A1. Get Up x 2,2 A2. Single Leg DL x 3,3 A3. Goblet Squat x 5 - Set your timer for 15 minutes
- Perform A1, A2 and A3 as a strength circuit
- Use a medium kettlebell
- Perform as a many rounds as comfortable
- Rest as and when necessary
Talk soon.
Geoff
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103
=========== W.O.D. #82 =========== Still a recovery day today.
A Snatch Test can (and will) take it out of you.
WOD #82: A. Hand-2-Hand Swings
- Set your timer for 15 minutes
- Use a light KB and focus on "popping" your hips
making the KB feel light and "snappy"
- Perform as a many rep/sets as comfortable
- Rest as and when necessary
- Keep your reps fast and crisp!
Talk soon.
Geoff
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104
=========== W.O.D. #83 =========== Time to get back to "the grind" today.
WOD #83: A1. Get Up x 1,1 A2. Press, L,R x 5,5 A3. Double Press x 5
- Set your timer for 15 minutes
- Perform A1 through A3 as a "strength circuit"
- Use medium sized KBs
- Perform as a many rep/sets as comfortable
- Rest as and when necessary
Talk soon.
Geoff
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105
=========== W.O.D. #84 =========== Snatch practice today.
WOD #84: A1. 1H Swing x 10,10 A2. Snatch x 5,5 - Set your timer for 15 minutes
- Alternate between A1 and A2
- Use a Heavy KB for Swings, and a medium sized
KB for Snatches
- Perform as a many sets as possible, keeping your
reps crisp and explosive
- Rest as and when necessary
Talk soon.
Geoff
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106
=========== W.O.D. #85 =========== Hey!
Full on Double KB grind work today.
Pace yourself. Fatigue will sneak up on you.
WOD #85: A1. Double Press x 3-5 A2. Double Front Squat x 5 - Set your timer for 15 minutes
- Alternate between A1 and A2.
- Use medium to medium-heavy KBs
- Perform as a many rep/sets as comfortable
- Rest as and when necessary
Talk soon.
Geoff
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107
WEEK 19 =========== W.O.D. #86 =========== Yo!
Ramping it back up here...
WOD #86: A1. Get Up x 1,1 A2. Single Leg DL x 5,5 A3. Goblet Squat x 10
- Set your timer for 15 minutes
- Perform A1, A2 and A3 as a strength circuit
- Use a heavy-ish kettlebell
- Perform as a many rounds as possible, using
perfect form
- Rest as and when necessary
Talk soon.
Geoff
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108
=========== W.O.D. #87 =========== Que pasa?
Let's make today a great one!
Some technique work today.
WOD #87: A. H2H Swings - 5 minutes B. Practice: Double Swings - 10 minutes - Set your timer for 15 minutes
- For "A" use a light KB and focus on "popping" your hips
making the KB feel light and "snappy"
- Perform as a many rep/sets as comfortable
- Rest as and when necessary
- Use the following video for Double Swing Technique:
=> http://kettlebellsecrets.com/videos/dsw.html
Talk soon.
Geoff
PS - Yup - that is an old video - c. 2010 or so.
Still valuable info though. I'll get around to updating
it one day...
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109
=========== W.O.D. #88 =========== More "grinding" today…
WOD #88: A1. Get Up x 1,1 A2. Press, L,R x 3-5, 3-5 A3. Double Press x 3-5 - Set your timer for 15 minutes
- Use medium-heavy sized KBs
- Perform A1 through A3 as a "strength circuit"
- Use 3 to 5 reps per set for A2 and A3, depending
on your fatigue levels.
- Perform as a many rep/sets as comfortable
- Rest as and when necessary
Talk soon.
Geoff
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110
=========== W.O.D. #89 =========== Yo! Back at the Snatches today.
WOD #89: Here ya go -
A. Snatch
x 5,5
- Set timer for 15 minutes
- Use a moderately heavy KB
- Make EVERY REP Explosive!